James Sprague Talks 2024 CrossFit Games Victory and Training Secrets

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Good morning and welcome to the Morning Chalk Up.

In today’s edition:

• Following the tragedy during Event 1 of the 2024 CrossFit Games, the International Function Fitness Federation announced that it would be reviewing its safety standards and creating a sanctioning process for events. Get the details on where that process is at below.

• In the final part of our three-part series on individualized gym and coaching practices, we take a look at the positive impacts it has on clients and members.

• James Sprague, 2024 CrossFit Games champ, talks about his training and preparation heading into Forth Worth and the “surprise tool” he used on the competition floor.

QUOTE OF THE DAY

“From its inception, the goal of the iF3 has been to bring recognized and legitimate governance to functional fitness as a competitive sport. In order to provide a fair, safe, and level playing field to the athletes. And to do so in a transparent manner.” - Gretchen Kittleberger, President of the International Functional Fitness Federation

COMPETITIONS

The International Functional Fitness Federation Makes Safety and Transparency Top Priorities

Gretchen Kittelberger isn’t just a former CrossFit Games athlete — she’s also the president of the International Functional Fitness Federation (iF3). 

Remind me: The International Functional Fitness Federation (iF3) is the nonprofit, independent international governing body for functional fitness as a competitive sport. The ultimate goal is to be included in the Olympic Games.

• Kittelberger originally worked as an attorney for CrossFit HQ from 2012 to 2016 before utilizing her experience and expertise to start the iF3. 

The organization currently has seven functioning committees in place, including a programming committee, which allows a team to set and review the tests for every event. 

There is also an Athletes’ Committee with the goal of representing athletes and giving them a collective voice, similar to the PFAA. The newest addition to the list is a safety committee. 

Moving forward: Shortly after the conclusion of the 2024 CrossFit Games, Kittelberger made a video on Instagram, commenting on how the iF3 is taking action after the tragic death of Lazar Ðukić during the competition. 

• “From its inception, the goal of the iF3 has been to bring recognized and legitimate governance to functional fitness as a competitive sport,” she said. “In order to provide a fair, safe, and level playing field to the athletes. And to do so in a transparent manner.”

She explained that the iF3 is not associated with CrossFit but acknowledges that most iF3 athletes participate in the CrossFit Games season as well.

A MESSAGE FROM SYNERGY

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Instead of just your typical 19 sq. ft. horizontal rack, Synergy also offers 4 vertical sizes within 4.29 sq. ft., making them perfect for home gyms short on space.

Each rack is purpose-built with a 3×3 upright, allowing you to attach accessories like landmines, barbell holders, battle rope anchors, plate holders, and more, all in one compact space. This means that you not only save a ton of space, but you will make the most of it with a dumbbell rack that does more than just store dumbbells.

Best part? Their racks can be expanded into a full commercial-grade horizontal rack with their expansion kit while still maintaining the vertical storage on the sides. This is great for when you’re ready to upgrade or move into a bigger space. 

Synergy offers their racks in 11 different color options, so you have the freedom to personalize your rack to match your aesthetic and home gym theme.

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SPEED READS

☀️🥇The Dubai Fitness Championship is Coming — Online Qualifier On Now: The Dubai Fitness Championship is coming to the Dubai Duty-Free Tennis Stadium on December 6-8, 2024. The total prize purse is approximately $1.3 million AED or just over $350,000 USD.

• Thirty men and 30 women will compete and the only way to qualify is through the online qualifier which runs September 19-October 10. Register now and check out the workouts: 24.1, 24.2, and 24.3. And, be sure to use the Official Video Recording Partner of the DFC, WODProof.

🤓💪 Greg Glassman “Returns”: On the Constantly Varied Conversations podcast, John Wooley discussed the announcement of Greg Glassman’s new venture, “MetFix.” Learn all about it here.

😎🏆 Team North America Wins Inaugural TYR Cup: When the dust settled over the weekend, it was Team North America on top, 7-6, over Team World.

• Both teams entered the final day tied at 4-4, but Team North America rattled off three straight wins to start the day and clinch the victory before the final event started. Get caught up on live stream coverage and check back this week for our recaps and takeaways.

🏋️☀️The Fittest Experience Online Qualifier: The Fittest Experience (TFX) Online Qualifier kicks off soon, and there’s still time to get in on the action! Participation is open to the entire community in 30+ divisions: Pro, RX, Intermediate, Rookie, Masters, Teens, Teams, young athletes, and athletes looking to test their fitness against the leaderboard.

• The qualifier takes place September 25-October 8, and top athletes will qualify for the TFX Championship in January 2025 in Austin, TX. Learn more.

💪📋 Rogue Invitational Update — “The C”: Athletes can compete in this community challenge through the month of September. Registration is open now. Learn more here.

ICYMI: What would happen if Brent Fikowski and Pat Vellner could swap their first and last event finishes at the CrossFit Games? Would either of them have topped the podium? (And, how would Mat Fraser have fared against a super-Canadian hybrid of Vellner and Fikowski in 2017?)

MEMBER EXCLUSIVE

$800 a Month? It’s “Well Worth It” for a Personalized Training Program, Say Four People Willing to Pay the Price for a Pain-Free Life

Editor’s Note: The first two parts of this three-part series looked at how taking a more individualized approach to fitness, even moving away from group classes entirely, has helped gym owners and coaches develop profitable businesses and professional careers. Part three focuses on the member/client perspective.

"People won’t pay that in my market…”

It’s the reason so many gym owners and coaches shy away from offering services like personal training or other high-ticket memberships that include nutrition coaching and individual design.

But is that really true? 

• Or is the truth that some people in your market won’t pay that; however, many other people—especially those who show up with chronic injuries and pain—will? 

These folks are ready to pay big bucks for a personalized approach to fitness, and as the first two parts of this series showed, they could also be the ticket to taking your business to a new level.

Carol’s Story

Carol Salazar used to go to a CrossFit gym in Pennsylvania, where she attended group classes. Then she injured her knee running.

The pain lingered for years, and on top of that, she had “some nerve thing,” as she called it, going on in her neck and some lower back pain. It got to the point where it was painful for her just to carry laundry up the stairs.

• Salazar's medical bills were piling up, and she could no longer afford her $180-a-month CrossFit group class membership.

CROSSFIT GAMES

Interview: James Sprague on His Journey to Win the CrossFit Games and the Surprise Tool He Used During Every Workout in Fort Worth

Winning the 2024 CrossFit Games didn’t go as James Sprague had imagined.

He certainly didn’t celebrate the way he ordinarily would have in the aftermath of competitor Lazar Đukić’s death during the first event of the competition in Fort Worth, TX. 

• In an interview with the Morning Chalk Up, the 22-year-old Sprague talked about the “whirlwinds of ups and downs” he experienced before, during, and immediately after the Games.

These ups and downs included his uncle dying shortly before the Games, Đukić’s tragic death during the competition, and then becoming the Fittest Man on Earth before turning around and getting married, buying a house, and spending his honeymoon in Hawaii.

• “I didn’t know how to process the highs and I didn’t know how to process the lows,” Sprague said, admitting that he felt almost numb for a time. “And all of a sudden, I’m on my honeymoon, and I finally got to slow down and take a breath and it has hit me, everything that has happened.”

And finally, he’s able to celebrate. Quietly.

• “But definitely after the Games, it was like, ‘Ah, this doesn’t feel right.’ I do feel like I earned it, but it was hard…I had my moments where I was super proud and crying and hugging my family…but it was hard to celebrate the full extent of victory given the circumstances,” he said.

Learn more about Sprague's journey in the interview below, courtesy of AIRWAAV.

HIGHLIGHTS

Celebrating a PR, hosting a fundraiser, this, that, or otherwise? Send us a tip.

• 🎂Happy birthday to Jessica Cahoy.

• Check out this 150-kilo/330-pound clean complex from Tom of CrossFit Watford in the UK. Great job, Tom!

• Congratulations to Rebecca Nagel for taking second place at the Adaptive CrossFit Games last weekend in the Seated 1 - Without Hip Function Division.

• Check out Masters CrossFit Games athlete Alizee’s impressive gymnastics skills.

• 🙌Take a look at this five-year progress from Spanish CrossFit athlete, Becca. Practice makes progress! Nice work, Becca!